Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done
B. Rope climb tech work - 10 min
done
C1. Push press @41x1; 5-6x4; rest 2 min
65x6
70x6
80x6
85x6
C2. Omni grip eccentric only pull ups @41A1; 2.2.2x4; rest 20 sec/rest
2 min (wide, medium, supinated)
done
D1. Decline bench press; 12-15x4; rest 2 min
75x13
75x15
80x13
80x12
D2. Bent over supinated barbell rows; 6-8x4; rest 2 min
85x8
85x8
95x6
95x6
E. HAnging knee raises; amrap @41x2 x4; rest 2 min
8,9,7,8
+
40 burpees for time
2:25
The video is one of the things one of the CFP coaches suggested for HS work. I really like it. I found it interesting that I thought I was totally verticle and yet I'm very much in a hollow body. I also did some freestanding, frog stand, and rebalacing work. Thankfully Scott walked by and recommended not working on freestanding handstands on a gymnastics mat like I was. He said it would be harder and make my wrists more sore and, go figure, he was right. Rope climb work was fun. I have never had too much trouble with rope climbs using my legs. I little trouble coming down fast but I think I need some heartier shoes for that too. So I tried a few legless pulls. I can get three. I did 5 climbs doing 3 legless pulls (with a kip and right, left, right) and then the rest of the way with legs. Push press went well. The wide grip eccentric pull ups were hard on the shoulders in a different way but fine. Bench and row went well. My grip was tired on the knee raises, also low back a bit. Burpees were fun. I did the first 20 fast and then basically hit a wall at 21. I wanna say I did 20 in a minute and the rest in 1:25 but I didn't look, just a guess. Happy though, I wanted under 3 min. Thanks!
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